ODB's sporatic training log!

[ODB]

So I finally put together a training program and then caught a cold. So I've done nothing since Thursday (Although I was feeling good enough last night to go for beer and pizza). I will start tonight on the workout I posted above. Again, If anyone has comments on my workout plan let me know here is the recap:

Originally posted by ODB:
[qb] Okay I think I have a start here. I’ll give my stats first

Age: 45
Height: 5’11’’
Weight: 186
Injuries: I have a ruptured disc which caused me a lot of problems when I was 20-30 lbs. heavier and wasn’t working out but now only affects me for very short periods of time and is not as debilitating as it was before. My right knee is blown but keeping my weight down and wearing a brace helps a lot. Also wearing better shoes has helped.
Current fitness level: Good, I run, I bike I get some kind of exercise about 5 days per week. I compete as a middle of the pack athlete in triathlons, adventure races and mountain bike competitions.
Goals: Improve upper body performance and running speed. Specifically for canoeing, kayaking and climbing. I am currently running a 28 minute 5k (this is a very hilly with some extreme grades run). I would like to get this down under 8 minute miles. I would also like to get my daily (3 times a week) run up to 5 or 6 miles and start running in marathons next year.

Now how the heck will I achieve all that? Here is the plan.

Cycling: I usually ride 15 to 30 miles every weekend sometimes more. Right now I’m on the mountain bike more than the road so those are hard singletrack miles.

Running: I will continue doing my hilly 5k run 3 times a week. I do these at about 5:30 in the morning. At least once or twice a week I will also do interval training (hill repeats) of about a 10th of a mile. (I run uphill at full speed and walk back to the start) I’ve started at doing 5 of these but will work up to 15.

Upper body & Core Training: I put this program together using the book Conditioning for Outdoor Fitness by David Musnick, M.D. and Mark Pierce, A.T.C. Most of these exercises are specific for canoeing, kayaking and climbing. My plan is to start with lighter weight (where applicable) to build strength endurance. This will go for about 4 weeks and then start adding in heavier weight sessions every third workout to build strength. These workouts will be done at night 2 to 3 times per week.

[*]Diagonal Arm Lifts[*]Lat Pull Downs[*]Rotator Cuff Rotations[*]Front Dumbbell Raise[*]Dumbbell Curls[*]Single Arm Dumbbell Row[*]Prone Reach/Row/Kick-back[*]Sitting Ball Rotation[*]Single-Leg Stance Trunk Side Bend w/Medicine Ball[*]Supine Crunch on Swiss Ball[*]Push-ups[/list]
These exercises all utilize equipment I have at home. I plan to get some bands and add a few more when I get the chance. I am not a professional in this area and never did much weight training as a kid so be gentle. Tell me what I should be doing differently and why. Thanks for your help.

Joe [/qb]

[kuri]

1st comment: go easy on the beer and pizza [img]/images/graemlins/tongue.gif[/img]
(but I had pizza last night too [img]/images/graemlins/wink.gif[/img] )

Looking forward to seeing how your upper body workouts go.

Let's see it Joe!

[ODB]

11/14/05

3 X 15 2lb Diagonal Arm Lifts
3 X 15 5lb Rotator Cuff Rotations
3 X 15 5lb Front Dumbbell Raise
3 X 15 25lb Dumbbell Curls
3 X 15 5lb Single Arm Dumbbell Row
3 X 20 10lb MB Sitting Ball Rotation
3 X 30 Supine Crunch on Swiss Ball
3 X 15 Push-ups

I'll be adjusting the weight over the next week probably up a bit on some of them.

[ODB]

Somehow I left out:

3 X 15 25lb Bent Over Dumbbell Row

I also need to add Pullups but have not built one at home. Elastic cord might be added also.

[ODB]

Hilly 5k at 5:45 am

28:45

Not bad concidering I had been sick most of the weekend and wasn't eating right. If I can just get 15 seconds off each mile on this run.

[ODB]

11/16

Diagonal Arm Lifts 3X15 2.5lb
Bent Dumbbell Row 3X15 17lb
Rotator Cuff Rotations 3X15 7lb
Front Dumbbell Raise 3X15 4lb
Dumbbell Curls 3X15 17lb
Single Arm Dumbbell Row 3X15 12lb
Prone Reach Row 3X15 4lb
Sitting Medicine Ball Rotation 3X15 10lb
Cross Diagonal Crunch 3X30
Push-ups 3X15

Feeling the ab work!

[ODB]

11/17

Running

5k 28:19 (PB)

HR min-51 max-182 avg-121
Total elevation gain - 310 feet

WX - clear calm 30 degrees (burrrr)

[ODB]

11/17

Diagonal Arm Lifts 3X15 2.5lb
Bent Dumbbell Row 3X15 17lb
Rotator Cuff Rotations 3X15 7lb
Front Dumbbell Raise 3X15 4lb
Dumbbell Curls 3X15 17lb
Single Arm Dumbbell Row 3X15 12lb
Prone Reach Row 3X15 4lb
Sitting Medicine Ball Rotation 3X15 10lb
Cross Diagonal Crunch 3X30
Push-ups 3X15

Did it on a running day, I also did the whole routine in under 45 minutes.

[ODB]

11/18

At 5:30 this morning I made the decision to take a rest day today. I was planning on either doing my normal 5k or maybe some sprints but when I got out of be I realized I was pretty sore. Not my legs but my core. This workout seems to really be hitting the core which is good for the activities that I enjoy.

I'm now thinking that I might put together a second program that will do more for shoulders and arms that I can switch days on. I wlecome any ideas.

Joe

[kuri]

Do you have access to something to do dips on?

For the sports you love I think dips, pushups, pullups, and rows should be the core of your upper body work.

Using bodyweight only gradually increase the reps in each excercise and I bet cash you'll see a better paddling/climbing performance.

[ODB]

I'm thinking about building something that would let me do dips and pullups. They are really weak for me. I was also thinking of building something in my garage that I could use to do some finger tip climbing. You know, just a few holds to work out on.

[Marykaa]

Hey.. I just thought of an exercise I did an awful lot when I was 16ish.. that surely helped me in upper body tone for canoeing..


SHOVELING SNOW!!! LOL often for hours, sometimes heavy wet snow, sometimes up to snowbanks that were 10' high, sometimes just pushing over and over again, or breaking ice, pulling snow towards me to clear it from somewhere yup.. never thought of that as a sport.. but I'm sure it helped!

[ODB]

11/18

Planned off day

11/19

I had planned doing a run today but after several hours of raking leaves and bagging them I just wasn't up for a workout. I'm a bit sore.

Mary - Funny you should post the above response. While I was raking I couldn't help but think that it was a good core workout and some arm stuff.

We don't ever get enough snow here for shoveling but we do rake some leaves. Lisa and I filled (stuffed) about 25 40 gallon bags yesterday.

[ODB]

11/20

After doing about 1.5 miles of rollerblading with Lisa and McKenna we threw the foxtail around some. Tonight I did this:

Diagonal Arm Lifts 3X15 2.5lb
Bent Dumbbell Row 3X15 17lb
Rotator Cuff Rotations 3X15 7lb
Front Dumbbell Raise 3X15 4lb
Dumbbell Curls 3X15 17lb
Single Arm Dumbbell Row 3X15 12lb
Prone Reach Row 3X15 4lb
Sitting Medicine Ball Rotation 3X15 10lb
Cross Diagonal Crunch 3X30

[BamaDave]

I wanna go rollerblading!!! I wish my girls would get into skating. We have a cheezy roller skating rink in our area that hasn't changed since the 1970's -- complete with disco ball, and I swear the same rental skates they had back in the '70's as well. Great fun!

[ODB]

11/21

5k run 28:36
HR min-54 max-160 avg-127

35 degrees light wind

[ODB]

ODBSGIRL is the real skater. She worked at a skating rink back in the 80's. She smokes me on the blades.

We take the 9 year out, she rides her bike while we blade. It keeps things moving better. Makes for a good workout. We used to go to our local rink once a month or so. (they have a cheap Tuesday night deal) Haven't been in a while though.

[ODBSGIRL]

Originally posted by BamaDave:
[qb] I wanna go rollerblading!!! I wish my girls would get into skating. We have a cheezy roller skating rink in our area that hasn't changed since the 1970's -- complete with disco ball, and I swear the same rental skates they had back in the '70's as well. Great fun! [/qb]

ooooome too me tooo I wanna go!!! If not for the lack of care that goes into the floors in most of those places, they would still be so much fun. ODB won't blade with me very often outside, he says he doesn't like that I can smoke him. It's the one and only sport I can naa nnaa nee boo boo him at so he won't play with me.